A – Thruster from rack x 2 reps, new set every 90 sec x 6 (205 here as able)
Holy poop this was heavy today, not max effort by any means but tough. I think it was more that I couldn’t get my front rack to open up as good as I would like to
B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec
B2 – Banded pull throughs from pseudo sumo stance x 12 for hip pop and glute squeeze, rest 20 sec
B3 – BB hip thrusts from low shoulder support height x 10-12 (225 here as able), rest 3 min x 3 sets
225 felt solid today for 12
C – 8 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets
Really kind of dialed this in today at 125…..thought the 6 sets last week was a grind but felt much smoother today, had really good bar path focus and tricep activation on press
D – 12 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed
Rested more than I needed here today
E – Parallette lateral leg lifts with feet touching x 6-8 reps (1 rep = over and back, place KB or something small directly in front of you and start with feet on one side touching ground, then lift up and over and place on other side, try to avoid crashing or jerking through the reps, squeeze controlled into L-sit position and set down gently on other side), rest 2 min x 3-4
4-5 was about the drop off point of really good control, stayed in top support for last few reps but kept my feet on the ground just to take a quick break and keep quality high.